Recovery Workshop – Fitness Friday

When it comes to maximizing performance, your recovery time is as important as your training time. Mark Williamson shares powerful stretches to make the most out of the time you spend on and off the course.

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19 Responses to Recovery Workshop – Fitness Friday

  1. Joe Ocetnik,sr October 20, 2017 at 10:20 am #

    Very interesting, have seen a lot of stretching exercises to prep you before playing but none after you are done playing. I am 82 yrs young and golf 2 days a week. Usually pretty tired afterwards to exercise. But these look look relaxing to do to loosen you up. THANKS………………….JOE

  2. Barry Hobbs October 20, 2017 at 11:49 am #

    Great stuff Mark. I’m a senior golfer, masters international basketball player (70 plus) who has consistently incorporated your videos to keep the old bones movin’.

    Always informative and easy to follow, these videos are must sees for anyone trying to keep their bodies performing at their best. Many thanks!

    Barry Hobbs

  3. Joe Mac October 20, 2017 at 12:48 pm #

    Thanks for the video. Do you have anymore for relaxing the shoulder, upper arm areas?

  4. scott carney October 20, 2017 at 3:14 pm #

    Lets say ina 14 day period,I play golf 6 -7 times.I want to do a stretching workout the other days. How often would you do these recovery stretches and on the play days or workout days?

    • The Golf Yogi November 12, 2017 at 5:41 am #

      You can do these recovery stretches every day of the year if they are releasing tension for you. Your tightness level and soreness level the following day are a much better guide than I am for how often to do these. The line we use in yoga is “Practice so you can practice tomorrow.” Meaning that we should never push our bodies to go deeper than is comfortable. If so, our bodies will push back by being sore as tight the following day. With recovery stretches, try to keep the effort level to about 50%. That will let the muscles stretch without stress and get elongated without having to worry about added load or “pushing”. If you stay at that 50%, you should not have any residual soreness the following day, especially if you are doing simple warm up stretches before you play golf or workout. If you do have soreness the following day, just dial back the intensity a little more the next time you work with these recovery stretches.

  5. John Kaufman October 28, 2017 at 8:53 am #

    Great ideas to stay loose. Thanks for your help in working on trying to say loose and healthy. Any other tips I would greatly appreciate from you!

  6. Dr. Christian Reichardt October 30, 2017 at 3:59 pm #

    Hello Mark
    I just came across this website and your post!
    I a glad and happy to see you are giving golfers some excellent advice.
    Keep up the good work!!

  7. vince salotti July 31, 2018 at 12:08 pm #

    Mark, Love the stretching videos you are providing for us avid golfers etc. I’m having trouble with my hips (right one in particular). I am doing several different exercises to help loosen up the hips and try to relieve pain and discomfort, which I get every night while trying to sleep. I can only get about 3 hours of decent sleep until the pain in my right hip wakes me up and then I struggle the rest of the night trying to get back to sleep. Any stretching exercises you can offer would be greatly appreciated. I’m 77 years old, an avid golfer who loves to practice and work on his game. As I tell these young kids, “Golf is a game of a lifetime”! I want to stay in the best shape possible so I can play golf the rest of my life.

    • Mark Williamson August 1, 2018 at 5:57 am #

      Hi Vince,
      Some of my favorites for the hips are moving squats, pigeon pose (either seated or on your back), and windshield wipers ( lying on your back with feet on the ground near the butt dropping knees from side to side). For trouble sleeping because of the pain, you might also try drinking more water and adding a potassium and magnesium supplement if what you are feeling feels like cramps or knots.

    • rich August 12, 2018 at 6:42 pm #

      Vince I have the same issue and here’s a counter-intuitive resolution – it’s called windshield wipers – lay on back with arms extended out then raise legs and rotate them all the way right then back up and go left (start slow and only go as far without pain but continue until you can go all the way) -for me it seems to reset all the muscles and get them to fire together — as with anything that works, the only wish is that you tried it earlier — for an added stretch hold a 15-25 lb dumb bell in the arm opposite the direction the legs are going. You got 20 years on me but it should still work for you — good luck

  8. phillip bainbridge July 31, 2018 at 2:58 pm #

    hi Mark; so does it matter when you do these; is it most beneficial straight after your game or if you play in the morning is the stretch that night just as good

    • Mark Williamson August 1, 2018 at 6:00 am #

      Hi Phillip,
      It really doesn’t matter when you do these. These stretches might be a bit more difficult the longer it has been since you played just because the body will have more time to tighten up, but they will feel good and be beneficial no matter when you do them.

  9. ken August 28, 2018 at 11:07 am #

    Mark, wish I could do these stretches. Both hips replaced and range of motion limited. Any stretches I can do with very limited range of motion hips. thanks

    • Mark Williamson August 31, 2018 at 2:28 pm #

      Hi Ken,
      You might try windshield wipers lying on your back, happy baby pose lying on your back, bridge pose on your back, and cat/cows on your hands and knees. If you try the poses in this video, remember that they don’t have to be done “perfectly” to get a good stretch. Don’t go any deeper than 75% of your max and try to relax the body as much as possible, and just do what your body is capable of.

  10. Gordon September 13, 2018 at 3:18 am #

    Hi Mark

    I like to exercise but what confuses me is the wide variety of exercises you demonstrate. I understand that individual needs are often quite different, but what I would like to see is which stretches/exercises would combine to a daily 15-30 session, a 5 minute on-the-tee routine, and a wind-down routine.

    Keep up the good work.

  11. CHASTEL December 15, 2018 at 6:57 am #

    Mark, These stretches post a round of golf are very effective indeed .What do you recommend to get the hips loose ?
    Flexible hips with a wide range of movement are essential to good golf .
    I flex down low keeping the core upright ,but with two prosthetic kness ;it’s quite painful .
    I ‘m 84 ,I play 3/4 times a week all year around on the FRENCH RIVIERA ,no snow ,no winter greens here, 7 Handicap ,5 feet 9 ,160 pounds
    Raymond CHASTEL

  12. MARK DAVY December 1, 2019 at 7:19 am #

    Hi Mark. I have bad right shoulder and arm pain going down to my wrist at night after playing golf. What am I doing mechanically to cause this do you think? Thanks, Mark in Atlanta

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